MattFG Week PPL 1
Bulking
Intermediate
Dumbbell
Plan Details
The MattFG Week PPL 1 routine by MattFG is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PPL for full Bulking to grow up muscles, 6 days workout split with 1 day to rest after allí workout
Routine detail
Mon
LEGS 1
Est. 61 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Tue
BACK & BICEPS 1
Est. 61 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Wed
CHEST, SHOULDERS & TRICEPS 1
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Thu
LEGS 2
Est. 51 min
6 exercises
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Fri
BACK & BICEPS 2
Est. 52 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Sat
CHEST, SHOULDERS & TRICEPS 2
Est. 0 min
0 exercises
This day is empty
